Help with diet

[bass]

6' 200lbs 14% bf right now my diet is
Morning 1 cup oats
mid. 1/4 cup almonds and protein bar
Lunch 6 oz chicken cooked in olive oil and 2 cups brown rice
mid aft. 2tsp nat. pb
dinner 6 oz cicken or lean meat and 2 cups brown rice
after workout 1 tsp pb and protein shake with whole milk
cardio first thing in the morning before breakfast
Looking to cut my bf to 10% by june if this is possible. Does this diet look ok or am i on the wrong track

 

[WildBB]

6' 200lbs 14% bf right now my diet is
Morning 1 cup oats
mid. 1/4 cup almonds and protein bar
Lunch 6 oz chicken cooked in olive oil and 2 cups brown rice
mid aft. 2tsp nat. pb
dinner 6 oz cicken or lean meat and 2 cups brown rice
after workout 1 tsp pb and protein shake with whole milk
cardio first thing in the morning before breakfast
Looking to cut my bf to 10% by june if this is possible. Does this diet look ok or am i on the wrong track

Your diet needs MAJOR WORK

EVERY MEAL SHOULD INCLUDE CARBS, PROTEIN, AND FAT... Trust me on this!

DON'T eat on a clock. Eat when your craving food not sugar and cheesecake, and only eat your set meal ratios. Do some research to develop your own ratios.

Start keeping a food log with calorie breakdown, it REALLY helps bro.

Just my .02

WildBB

 

[sharksden69]

I think your protien levels are off, and your carb choices really make me feel like it will be about two weeks before you take a good shit.. I tend to like to eat more carbs from fiberous veggies.. brown rice is ok but it lacks as a filler and you'll be binge eating before long.. I guess it depends more on your cardio and metabolism as far as what your food choices are.. I am a lot different. with carbs choices to get lean.. I prefer to eat heavier carbs in morning and midday that way at night I want be weighed down.. why such a plain breakfast though.. no protein at all to help with starved muscles from fasting all night.. get rid of whole milk and eat fat free cottage cheese to help with night time hunger.. but that's my opinion

 

[pesty4077]

6' 200lbs 14% bf right now my diet is
Morning 1 cup oats
mid. 1/4 cup almonds and protein bar
Lunch 6 oz chicken cooked in olive oil and 2 cups brown rice
mid aft. 2tsp nat. pb
dinner 6 oz cicken or lean meat and 2 cups brown rice
after workout 1 tsp pb and protein shake with whole milk
cardio first thing in the morning before breakfast
Looking to cut my bf to 10% by june if this is possible. Does this diet look ok or am i on the wrong track

Not the best diet, question, give times you eat these meals, when you get up, when you go to bed and your times b4 and after work out.

 

[oldfella]

6' 200lbs 14% bf right now my diet is
Morning 1 cup oats
mid. 1/4 cup almonds and protein bar
Lunch 6 oz chicken cooked in olive oil and 2 cups brown rice
mid aft. 2tsp nat. pb
dinner 6 oz cicken or lean meat and 2 cups brown rice
after workout 1 tsp pb and protein shake with whole milk
cardio first thing in the morning before breakfast
Looking to cut my bf to 10% by june if this is possible. Does this diet look ok or am i on the wrong track

Training history??? How often? what type? Do you want to gain mass or just lean out from where you are at now? Ohhh sooo many questions that need answers here!!

We need your life story here to be able to give you educated advice. But your current diet is shall we say............seriously lacking!!

 

[bass]

OK times are approximately 7-10-12-2-6-then around 8:30 after workout-wake at 5:00 bed by 10:00. I have only been working out for a little more than a year. I would like to just lean out but if i gain more on the way down that would be great. The morning cardio that i do is 20 min of low intensity and i do a 3 on 1 off workout in the evening. Thanks for any advice.

 

[sharksden69]

I think your reading too much on other peoples diet.. remember your not a robot!!! Also your getting up pretty early, so in turn your internal clock is winding down earlier.. Your later meals should be more protein focused, make sure its casein proteins, they stay with you longer.. eating more carbs closer to your sleep times, your body doesn't use them as well.. dieting is more of a personal science, everyone is different, so take the time to understand your body, and you will be ok!!!

 

[bass]

I guess this would explain why i have stopped gaining. Do any of you have any suggestions or a sample diet that i might could use. My work does involve moderate activity so i am on the move most of the day. I have just recently started doing cardio in the morning just to get rid of the fat. Don't know if it matters but my age is 37. Thanks

 

[bass]

bump

 

[oldfella]

OK you really need to focus on more proteina dn more good carbs. The low GI carbs ae better for insulin response in the body. but something like this should be what you need

350-400 grams protein
300 grams of carbs
60-100 gms of good fats.
If you find you are getting a little soft then cut back on fats and carbs slightly and leave the protein alone. Now remember the values gave are approx. and not exact. You will need to adjust these according to how your body responds. Also the grams of nutrients are not the weight of the food but the actual weight of the macro nutrients in the foods. So example woud be 400 gms protein from chicken would be 1.4 kgs of chicken per day or 3 lbs of chicken. get a food guide and look up the values of the foods you choose and build your diet around that.